Chapter 1

CHAPTER 1
EXERCISE for FITNESS

•Would you consider yourself as an
active person? Why or why not?
•In what days of the week were you
most active? Which days were you
least active?
•Are you willing to make some
changes to become a more active
person?
Lesson Objectives:
At the end of the lesson, students are expected to:
a.Identify the health-related components of
fitness;
a1. Determine the types of exercises to derive
health benefits;
b. Demonstrate a healthy physical activity;
c. Initiate or make a goal to improve fitness;
and
d. Appreciate the importance of an active
lifestyle.
What is the recommended level or amount of
physical activity to maintain good health?
The general idea of health promotion is to

encourage Filipinos to move more. It is
recommended that teenagers engage in physical
activity for atleast 60 minutes every day.
Physical Activity- involves any bodily movement

caused by muscular contractions that result in the
expenditure of energy.
It is classified according to its purpose such as:
• occupational
• transport-related
• household and
• recreational
Exercise – is a planned program of physical activities

usually designed to improve physical fitness with the
purpose of increasing physical fitness level.
Physical Fitness- is a condition that allows the
body to effectively cope with the demands of
daily activities and still have energy to enjoy
other active leisure activities.
In relation to health and wellness, experts have
identified several components that an individual
should maintain at an adequate level to remain
healthy and reduce the risk of premature death,
disease, and injury.
Health–related Components of Fitness
1. Aerobic Capacity- it’s the ability of the heart,
lungs, and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order
to sustain prolonged rhythmical exercises.
The ability to deliver and utilize oxygen is an
indicator of a healthy heart.
2. Muscular Strength- it’s the ability of the muscle to
generate the greatest force. One repetition
maximum is the heaviest load that can be lifted in
one repetition. A good strength level protects an
individual from severe injuries when he/she slips or
falls. Activity test/example activity: Weight Lifting.
3. Muscular Endurance- it’s the ability of the muscle
to resist fatigue when performing multiple
repetitions of a submaximal load. It can also refer to
the period of time in which a muscle is able to hold a
contraction. Muscular endurance is needed to deter
injuries that commonly occur when the individual is
tired. Activity test/example activities: Abdominal
Curl-ups and Push-ups.
4. Flexibility- it’s the ability to move a joint without
pain over its entire range of motion. It’s affected by
the structure of the joint and the muscles
surrounding the joint. These factors deteriorate over
time and leads to chronic pain as an individual
becomes older. An adequate degree of flexibility is
important to prevent injury and to maintain body
mobility. It can greatly be improved by stretching.
Activity test/example activities: Sit and Reach and
Trunk Forward flexion.
5. Body Composition- it refers to the total make-up
of the body using the concept of two component
model: the lean body mass and the body fat. It’s
often reported as the ratio of fat mass with the
overall body mass. Many non-communicable disease
are associated with obesity or having too much fat
especially around the abdominal area. Activity
test/example activity: Waist Circumference.
Importance of an Active Lifestyle
Regular, moderate to high intensity of physical
activity, and exercise was proven to improve overall
health and fitness. As such, it:
• improves bone, joint, and muscle strength;
• develops motor control;
• helps maintain a healthy body composition;
• improves the psychological functioning of an
individual;
• increase the efficiency of the lungs and the heart;
• increases muscle strength and endurance;
• protects from the musculoskeletal problem such
as “low” back pain;
• possibly delays the aging process;
• reduces the risk of cardiovascular diseases as
coronary artery disease and stroke;
• promotes healthy cholesterol level;
• helps regulate blood pressure;
• decreases risk of Type 2 diabetes;
• reduces the risk of breast and colon cancer;
• Improves control over anxiety and depression;
and
• Builds self-esteem and social interaction.
A key adaptation of the body to regular aerobic
exercise is increased utilization of fat as fuel source
during exercise. When fat is burned instead of
stored, there is minimal fat in the blood that can
cause narrowing and hardening of arteries. Healthy
arteries are less likely to contribute to hypertension
and other cardiovascular diseases. Moreover,
exercise has been shown to improve blood glucose
levels and lowers the risk of Type 2 diabetes.
In general, these benefits can be acquired by
adopting a sound exercise program.
An exercise e program can consist of several
exercises. Exercises are repetitive movements that
aim to improve one or more components of fitness.
Exercises are generally classified as aerobic
exercises, resistance exercise, or stretching exercise.
1. Aerobic Exercise- it involves large muscle groups.
(e.g., thighs) that perform rhythmic and
continuous movement for a prolonged period of
time in order to improve aerobic capacity.
Examples include swimming, biking, running,
and dancing.
2.Resistance Exercise- it requires the muscle to
contract against an external load (e.g., barbell) in
order to improve muscular strength, endurance, and
bone strength.
Examples include TRX ( Total Resistance Exercise),
Thera-Band, and resistance machines.
•
3. Stretching Exercise- it increases the elasticity of
muscles and tendons surrounding the joint in order
to improve flexibility. Examples include static
stretching, ballistic stretching, and dynamic
stretching.

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Chapter 1 - P.E. and Health

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EXERCISE for FITNESS

The general idea of health promotion is to

Physical Activity- involves any bodily movement

Exercise – is a planned program of physical activities

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